A revenge fantasy about your boss. Your to-do list. That flop of a meeting. You need to quit ruminating about your job. Here’s how to do it.
4 min
It’s one thing to work long hours. It’s another to surrender your free time to swirling thoughts of office predicaments and projects hanging over your head.
Many of us can’t let work go. It’s sinking our mental health and damaging our relationships. We need to shift the approach in our heads.
Joe Mellin thought maybe a week alone in the woods would do it. He journeyed by plane, bus and minivan to a remote pocket of Colorado for a program that coordinates solo wilderness excursions. Armed with a toothbrush, a journal and some dried split peas, the 41-year-old hunkered down to meditate and find out who he was.
Turned out, he was someone who really liked obsessing about his job.
“I was literally saying, Joe, you’re in Colorado, you’re off work, you’re in the middle of a forest, stop thinking about work,” the Washington-based tech worker recalls. By hour 36, in the quiet of his sleeping bag under the moon, he gave in. Soon he was sketching PowerPoint presentations in his journal, filling 20 pages with notes before he was finally able to let go.
Whether you’re on a spiritual quest in Colorado or at the playground with your kids, internally troubleshooting next week’s client pitch or entertaining revenge fantasies about a colleague, there’s a cost.
“You’re getting aggravated anew each time,” says Guy Winch, a psychologist and author who fashioned a TED Talk on the subject.
We often think we have to fix our jobs to relieve our work stress. “You might,” he says. “But fix you first.”
Start by tracking how much time you’re spending ruminating about work, Winch says. For many of his patients, that’s 10 to 20 hours a week—after-hours. (At the office, we’re generally too busy doing the job to perseverate about it, he says.)
To stop the cycle, tax your mental capacity with something more complex than Netflix or a walk. Try a memory task like naming all 50 state capitals or recalling the items in your fridge, Winch suggests. Two to three minutes is often enough for a reset.
Then, channel what you had been obsessing about into something useful. Ask yourself: What’s the actual problem to be solved? If you’re worried about workload, can you delegate to teammates or decline meetings?
If there’s nothing to be done about the situation—some co-workers are just annoying—try to find the silver lining, Winch adds. Maybe this is the spark you finally need to find a new, better job. Maybe you’re building skills that will help you in the future.
We’re bombarded with emails, Slack messages and back-to-back Zoom calls during the day, so it’s no wonder we can’t turn off our brains when we shut the laptop. We mentally brace for pings of all kinds, even when they’re not coming.
And some of this is on us. So many employees have tied their identities to their jobs.
“They’ve defined their whole value this way, so it makes it that much harder to let go of things,” Rebecca Zucker, an executive coach, observes of some of her clients. “Something that goes badly at work can feel annihilating.”
Lauren Orcutt, a 36-year-old in Sacramento, Calif., loves being a copywriter. Some of her friends and family don’t love constantly hearing about it, she says.
“I think about it so much, it just comes out,” she explains.
She’s often up at 3 a.m., galvanised by an idea for a new blog post or needled by the realisation she messed up an email. “I kind of felt like I was working all night” for months, she says. Her sleep suffered.
To reclaim her brain space, Orcutt started jotting down her thoughts in a lavender notebook she now keeps on the nightstand. Mistakes that are plaguing her get their own page, which she rips out in the morning.
“I am going to throw it away and move on with my life,” she says. Even capturing the good ideas calms her, helping her drift back to sleep.
Ruminating about work can make it hard to fall and stay asleep, and damage our mood and mental health, says Verena C. Haun, a professor at the Julius Maximilian University in Würzburg, Germany, who studies psychological detachment from work. Depleted, we often perform worse at work the next day.
She suggests marking the transition from work with a simple ritual, like washing out your coffee cup or changing clothes. Find a hobby, or three, that make you truly forget about work while you’re doing them. Set a goal, say, an hour spent gardening, especially on stressful work days.
You can’t think about work when you’re trying not to crash a boat, Jackie Hermes, the chief executive of a marketing firm, says she discovered. When the onset of the pandemic caused her business’s revenue to drop 40%, she rethought her relationship, once all-consuming, with her job.
“Is this really what I’m dedicating my entire life to?” she asked herself.
She doesn’t work less hours now, but she has changed how she thinks about work, allowing herself more flexibility and trying new things in her personal life. During the day, she’ll sometimes pop into the boating club she recently joined or catch a Milwaukee Brewers game at the ballpark.
“Work isn’t the only priority anymore,” she says, noting that so much about our jobs is out of our control anyway.
Now she tells herself, “I’m not behind. It’s always going to get done.”
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What a quarter-million dollars gets you in the western capital.
Alexandre de Betak and his wife are focusing on their most personal project yet.
4 min
U.S. investors’ enthusiasm over Japanese stocks at this time last year turned out to be misplaced, but the market is again on the list of potential ways to diversify. Corporate shake-ups, hints of inflation after years of declining prices, and a trade battle could work in its favor.
Japanese stocks started 2024 off strong, but an unexpected interest-rate increase in August by the Bank of Japan triggered a sharp decline that the market has spent the rest of the year clawing back. Weakness in the yen has cut into returns in dollar terms. The iShares MSCI Japan ETF , which isn’t hedged, barely returned 7% last year, compared with 30% for the WisdomTree Japan Hedged Equity Fund .
The market is relatively cheap, trading at 15 times forward earnings, about where it was a decade ago, and events on the horizon could give it a boost. Masakazu Takeda, who runs the Hennessy Japan fund, expects earnings growth of mid-single digits—2% after inflation and an additional 2% to 3% as companies return more to shareholders through dividends and buybacks.
“We can easily get 10% plus returns if there’s no exogenous risks,” Takeda told Barron’s in December.
The first couple months of the year could be volatile as investors assess potential spoilers, such as whether the new Trump administration limits its tariff battle to China or goes wider, which would hurt Japan’s export-dependent market. The size of the wage increases labor unions secure in spring negotiations is another risk.
But beyond the headlines, fund managers and strategists see potential positive factors. First, 2024 will likely turn out to have been a record year for corporate earnings because some companies have benefited from rising prices and increasing demand, as well as better capital allocation.
In a note to clients, BofA strategist Masashi Akutsu said the market may again focus on a shift in corporate behavior that has begun to take place in recent years. For years, corporate culture has been resistant to change but recent developments—a battle over Seven & i Holdings that pits the founding family and investors against a bid from Canada’s Alimentation Couche-Tard , and Honda and Nissan ’s merger are examples—have been a wake-up call for Japanese companies to pursue overhauls. He expects a pickup in share buybacks as companies begin to think about shareholder returns more.
A record number of companies have also delisted, often through management buyouts, in another indication that corporate behavior is changing in favor of shareholders.
“Japan is attracting a lot of activist interest in a lot of different guises, says Donald Farquharson, head of the Japanese equities team for Baillie Gifford. “While shareholder proposals are usually unsuccessful, they do start in motion a process behind the scenes about the capital structure.”
For years, money-losing businesses were left alone in large corporations, but the recent spate of activism and focus on shareholder returns has pushed companies to jettison such divisions or take measures to improve them.
That isn‘t to say it is going to be an easy year. A more protectionist world could be problematic for sentiment.
But Japan’s approach could become a model for others in this new world. “Japan has spent the last 30 to 40 years investing in business overseas, with the automotive industry, for example, manufacturing a lot of the cars in the geographies it sells in,” Farquharson said. “That’s true of a lot of what Japan is selling overseas.”
Trade volatility that hits Japanese stocks broadly could offer opportunities. Concerns about tariffs could drag down companies such as Tokio Marine Holdings, which gets half its earnings by selling insurance in the U.S., but wouldn’t be affected by duties. Similarly, Shin-Etsu Chemicals , a silicon wafer behemoth that sells critical materials, including to the chip industry, is another potential winner, Takeda says.
If other companies follow the lead of Japanese exporters and set up shop in the markets they sell in, Japanese automation makers like Nidec and Keyence might benefit as a way to control costs in countries where wages are higher, Farquharson says.
And as Japanese workers get real wage growth and settle into living in an economy no longer in a deflationary rut, companies focused on domestic consumers such as Rakuten Group should benefit. The internet company offers retail and travel, both of which should benefit, but also is home to an online banking and investment platform.
Rakuten’s enterprise value—its market capitalization plus debt—is still less than its annual sales, in part because the company had been investing heavily in its mobile network. But that division is about to hit break even, Farquharson says.
A stock that stands to benefit from consumer spending and the waves or tourists the weak yen is attracting is Orix , a conglomerate whose businesses include an international airport serving Osaka. The company’s aircraft-leasing business also benefits from the production snags and supply-chain disruptions at Airbus and Boeing , Takeda says.
An added benefit: Its financial businesses stand to get a boost as the Bank of Japan slowly normalizes interest rates. The stock trades at about nine times earnings and about par for book value, while paying a 4% dividend yield.
Corrections & Amplifications: The past year is expected to turn out to have been a record one for corporate earnings in Japan. An earlier version of this article incorrectly gave the time frame as the 12 months through March. Separately, Masashi Akutsu is a strategist at BofA. An earlier version incorrectly identified his employer as UBS.
